Philippians 4:13

Short report:  2:39:11, 2nd overall, 1st Master.  First half: 1:17:33ish, second half 1:21:38ish.  First half controlled, second half on cruise due to twinges in my abductor.  One PoP at mile 10 then cruised the rest of the way.

Congrats to all my IF running buddies (too many to name now) and to Justin Park for crushing the course record with a 2:26...a Kenyan will have to come to break this. 

Full report:

Woke up at 4am to get ready to meet Kory and Rachelle to ride to the buses (thanks for the ride!).  At the starting line, we saw tons of running friends and had a good time while waiting for the start.  Cleared the pipes many times hoping to avoid any GI issues on the course.  Cool and a bit breezy but perfect running conditions.  I warmed up a bit with Craig and Kory then got to the line and saw Justin.

Ran pretty easy on the downhills (through mile 14).  Took off a bit quick with Justin and a really big guy wearing a Idaho Beef council shirt (no, not Dane!) who ran his first mile way too fast and blew up by the end of mile 1.  After that, ran controlled down the hills and watched Justin just take off (lost sight of him by mile 5 except at the turnaround at mile 7). 

I was running well and controlled with a couple of guys chasing me.  At mile 8 I took a PowerBar gel but my intestinal issues were starting to arise so at mile 10 I made the decision to use the PoP.  After the stop as I was coming out the third place guy was approaching the aid station so I grabbed a drink and tried to hammer the next couple of miles to put some distance (and fear) in him. 

At mile 12, I felt a hard twinge in my right abductor that put a bit of a hitch in my step for a bit.  At this point approaching the half mark, I decided that I would just go into more of a cruise mode so I wouldn' cause any issues and not get injured for TCM. 

As I was coming up on the half, Rob came out and ran with my for about 0.75M which was a really pick me up.  Saw Curt, Gary and Gray as well as I hit the half at 1:17:30ish (including the PoP...a bit faster than I was expecting).  Now for the fun on the rolling second half.This is a very legit half, with good size rollers and more uphill than downhill. 

The groin was doing ok but I could feel it and every now and again it would talk to me so the miles through 21 were just pretty easy and conservative.  I grabbed a PowerBar gel at mile 20.  At about 20.5 mile mark, we hit the uphill to the high school and ran a bit harder to keep my momentum for the rest of the uphill...it didn't work as mile 22 was a weak 6:32.  Once over the top I was able to get going again (mostly) as I was running a bit afraid that 3rd place was going to make a move and I wanted to stay ahead of the half marathoners (I thought for sure Gray or Rob was going to come up on me). 

My abductor twinged again hard at mile 22-23 so I was a bit worried about the last 5K.  At mile 24, I ask the volunteer if there was anyone back there and he indicated there was no one in sight so I cruised into the finish.  Happy to be done and with the time.

At the finish, I saw Justin and chatted for a bit then had to get moving.  A volunteer helped me get my bag and as we were leaving the MC grabbed me up on stage to talk.  Even he talked about my decision to run the marathon so I could get done earlier to make Justin's XC meet! 

We got out as quickly as we could then had to drive the road on the course for a while but we got to cheer on friends.  We made it to Soda Springs with 5 minutes to spare to see Justin do great at his meet and run a strong 1.8 mile course in 13:44!   Afterwards we stopped at Lava Hot Springs for the kids to play in the pool with some friends.  A great day for the Shadley's!

Splits:  5:21, 5:49, 5:48, 5:55, 5:56, 5:49, 5:50, 5:56, 5:59, 6:44 (PoP), 5:37, 5:33, 6:08 (abductor twinge), 5:43, 6:08, 6:15, 6:28 (hill), 6:10, 6:02, 6:20, 6:20 (big hill), 6:32 (twinge), 6:12, 6:11, 6:18, 1:55 (0.31)

A day of recovery walking around the Eastern  Idaho State Fair with my family...what a great day!  Legs feel good, just a bit stiff in the calves and my abductors are a bit sore as well but I don't think of any injury concern.

We were at my family's house and I was stung by a wasp in the back of my leg, man that hurt and those are nasty buggers!

Out for a great morning run with Curt in the fall weather morning...brisk with a bite too it, gotta love running in fall weather.  8 miles in 1:04 for a nice easy recovery run with great company.  

I will go back out in a bit with Justin (and hopefully Kami too) for a training run to keep him on track for his XC season.

Justin, Kami, Moxie and I went out for a training run. Kami ran 3 miles (yeah!), Justin, Moxie and I ran 3 miles with some intervals in 26:00.  Justin and I cooled down for 0.5m for a good start to the week!

4:30am...6 easy untimed miles with Moxie.  Calves a bit sore still, also need to retire this pair of Rides.  (Old Rides)

First day of school for the kids.   No lunch run due to work commitments.

4:30am...6 slow easy miles with Curt and great conversation.  Thanks for the company. (Ride)

No lunch run due to work commitments.  Alos, horrible air quality on the dessert due to all the fires in the area.  I feel bad for the runners at the Salmon Marathon this weekend.

I met a new pontential training partner yesterday who is back in town for a few months and we have plans to run our longer runs on weekends...David Jankowski!  Good to have guys (he and Gray) who will really make me work on hard runs in addition to my other friends (Curt, Craig) who can provide good company on good honest efforts days.  Getting have a great running community here in IF.

4:30am...6 miles with Moxie on a very nice morning for a run. Legs are recovered from the marathon, just tired this morning. (Ride)

Still a bit more sore from the race than I thought this morning!  7 mile run at lunch in 51:50 on a cool, cloudy and a bit humid day.  Took it nice and easy with some slow MP pickups.  Felt good until the last 0.5M when my right hammy really tightened up.  Time for some stretching and rolling.  (Cortana)

4:30am....went out for an easy 5 miles with Curt before planning on meeting Craig at his house for a run.  My right hammy was really tight and never loosened up so I decided to end the run and listen to my body so I had to bag the run with Craig...sorry.

Kami convinced me to join her at spinning class today which actually loosened up my hammy.  I rode 28 km in 1 hour at spinning so I will count this as 5 easy miles. 

Now for a busy day off.  Chores and errands, dealing with a sick daughter and going to the XC meet tonight. Then I am driving Justin up to Island Park for a church activity and back...long day!

Slept in a bit and went out for a longer run with David Jankowski.  13.1 miles in 1:32:53 through SRL, greenbelt and Freeman Park.  Nice conversation and good to her his stories of being a professional runner (2:16 marathon, 28:14 10,000m) with Hanson's and ZAP.  Got some pointers and thoughts on TCM.  Good to meet another great runner here in IF.  Say lots of runners out this morning including Shannon, Shelly, Alisa, Lynette, Andrea and Deborah. 

Very proud of Justin for competing hard in the Tiger Grizz XC meet yesterday.  He ran a 12:02, which is good but still has some room to improve. 

Slept in and skipped the early morning run.  Had a great day at church with a great Bible study and sermon about John 21. 

Went out for an easy run of 5 miles.  Wore the Vibrams and IPod, first time for both of these in a while.  5 miles in 37 minutes.

Out for a family run before dinner.  Justin and I finished off 2.5 miles while the girls and Moxie did 2.  A great time!  Justin ran the last 0.1M to home at 5:22 pace!

4:30am...6 slow easy miles with Moxie.  Right abductor twingy a bit at the beginning of the run but it was ok at the end.  Warm with a bit of rain during the run. (Kinvara)

6.5 miles in 47 minutes flat on a nice but windy day at lunch around the greenbelt. Legs were good, just a bit heavy so an easy run.  (Cortana)

4:30am...6 slow easy unmotivated miles with Moxie.  It was 51 degrees outside but it felt much cooler...fall is in the air (it is supposed to be 35 degrees in IF tomorrow, it was 29 degrees on the way to the desert this morning).  Hammy and abductor were ok, my right foot had a twinge yesterday and I felt that at the start of the run.  Sucks getting old and tired as I near the end of the training season.  (Ride 2012)

4 miles in 28 minutes, more of a mental than a phsyical run.  (Cortana)

4:40am...5.25 miles with Moxie. Slow, easy, unmotivated, tired, cold (43 degrees) and late so I had to go short in order to get Justin to XC practice.

No lunch run today due to work conflicts.

4:30am...10k with Moxie through SRL.  Ran into Marlin and ran together for about a mile.  Nice easy run on a cold morning (35 degrees) with gloves, jacket and earband.  Brrr!

6.3 miles at lunch in aroung 41 minutes.  Easy first mile then into mid MP range.  If I got too fast I would get a bit of a twinge in my abductor, so I stayed fairly even around 6:15-6:25 pace.  Overall average including the warmup mile was 6:25.  (Cortana)

Justin has his XC relay race this afternoon, looking forward to seeing how he does running with his team.

I helped at the XC meet today warming up the team (~1 mile) as the coach was busy with the event coordination.  Warming up 40 middle schoolers is like hearding cats and a lot of talking to yourself.  The kids did great today!

My abductor was really sore during the warmups.  I might skip my morning run tomorrow.

No run this morning, I just couldn't get up.  Ok as my abductor is still sore from yesterday and I will go a bit longer at lunch today.

Very proud of Justin and his team at yesterday's High Five Relay race!

Now this is my kind of study!

http://www.foxnews.com/health/2012/09/12/should-drink-beer-after-working-out/?intcmp=features

10 miles at lunch in 1:15 around the entire greenbelt loop.  Saw David J. out on the run and we made plans to run tomorrow morning.  A pretty pathetic run.  Had to make two pit stops, my abductor started to hurt aroun mile 6.5, my intestinal issues were present for most of the run and I felt like I had to puke for the last 3 really slow miles.  Got it done anyway.  (Cortana)

6:30am...met David J. for a long run this morning.  Ran pretty easy through SRL and around the greenbelt and back to my house for 12 miles in around 1:26. One PowerBar Gel at mile 9 with a water stop.

We picked up Justin and ran for 4 miles averaging 8:00 pace with some hard effort thrown in.  A quick drink of water and we were on our way.

I dropped off Justin and grabbed Moxie for 4 more miles.  A total of 20 miles in 2:28.  Overall a good run and much better than yesterday's run. (Ride 2012)

6:45am...easy 10k with Moxie in around 45 minutes.  I ran in my new FootBalanace insoles that I got at Teton Running yesterday.  They felt pretty good but could take a bit of time to fully get used to.  (Fastwitch)

I took on my first coaching gig yesterday. I am going to help a new friend get ready to run her first marathon on Dec. 15.  Should be fun and a good opportunity to see if I can get into the coaching arena with all my other commitments. 

2 miles with Justin after dinner before the storm rolled in.  I hate running this late and after a meal. (kinvara)

4:30am...6 easy miles with Moxie.  Started easy and progressed up to a decent clip for the last mile.  I saw Curt out this morning, good to see a friendly face in the dark. (Ride 2012)

Speedwork day...5x0.5M.  1.5 mile warmup running with Dan S. then did my repeats on the roadway on the westside of the river.  Splits for the intervals: 2:45, 2:48 (mental issue on this one), 2:45, 2:43, 2:46 (this one mostly uphill heading back to the office).  Not too pleased with these, but it is what it is 2 days after a 20 mile run.  Try to get a few more of these runs to tweak my speed for TCM.  Overall 6 miles in about 40 minutes. (Cortana)

No morning run today.  I had to take people to the airport early and help get kids ready for school.  So I will run after work today instead.  The air quality on the desert is horrible so I am glad I didn't plan on running at lunch today.

7 miles after work through SRL in 48:30.  Nice and easy on a really nice afternoon for a run.  Ran comfortably listening to my IPod...no worries! (Kinvara)

4:30am...7 miles in 56 minutes.  Met Curt and we ran through SRL and back together for about 6 miles the we split up, him to finish off a longer run and me to get home to help get Justin off to XC practice and school.  Nice morning run...started really slow and progressed a little.  A little niggle in the abductor for the first 0.5M then it went away.  Thanks for the company Curt!  (Ride)

6 miles at lunch in 40:15.  I started with an easy 7:30 mile, then ran a bit harder for the next 4 miles (6:40, 6:20, 6:30, 6:25)  then eased up a bit to cool down for the last mile (6:50).  Overall a nice easy effort run.  (Cortana)

4:15am...5 very easy miles with Moxie before heading into work really early for meetings. (Ride)

A nice easy run at lunch with Dan S.  6.1 miles in 46 minutes having a great conversation the whole time.  Nice to catch up and have someone to run with.  (Cortana)

4:30am...6 easy miles with Moxie in 45 minutes.  Ran easy to start then saw several groups of runners whom I used as rabbits to motivate me to pick it up.

Came home and got Justin ready for XC practice and school.  After dropping him off, I went back out to finish off my run and ended up running with the kids for about a mile.  Picked it up at the end and ran 5.5 miles in 40 minutes. 

The air quality here is horrible right now due to the forest fires.  Yesterday afternoon it was hard to breath and even see!  Scratchy throats, runny noses, congestion is with everyone right now.  Yuck! 

A day off to do some chores, hang out with Kami and get a massage this morning.

I just saw an article on runner's world about another competitor at the Masters championships...Pete Magill!  It will be cool to see what he can do though I feel bad that he is getting beat up for not having run a marathon before.  A link to the article:

http://news.runnersworld.com/2012/08/22/masters-ace-magill-to-make-marathon-debut/

Now this is a masters runner with the "wisdom", experience and verifiable results to trust for advice as seen in his column in Running Times. 

I got out the door earlier than expecte and ran an easy 4 miles with Moxie.  After dropping her off at home, I met David for a few miles through SRL then we parted was as he was still heading out longer.  On the way home, I stopped and chatted with Andrea who was out for a ride on this chilly morning.  Finished off a good 13 mile run in 1:32.  (Fastwitch)

2 easy miles with Justin.  (Kinvara)

I slept in this morning and met the guys in the lobby for our drive to the falls.  Drove to the village we are staying in then did a 7 mile run in 47:20 on the rollers and just exploring to see the village, places to eat, etc.  A quaint little place, should be kind of fun.  (Fastwitch)

Missing the family.

4:30am...4 easy untimed miles around the village before heading out with the team for our review.  Cool and humid from the rain last night.  Pretty dark and quiet this early, even more so than in IF.  Get in another run after work today.

3.25 miles in 24 minutes after work.  Got to the hotel and was going to bag it and go to dinner with the group until Steve showed up and wanted to run.  1 mile very easy with Steve (11:30 mile) then next 2.25 at 5:55 pace to get the legs moving.  Then off to a great dinner and conversation with Steve.  A long and interesting day at the review, should be an interesting week.

4:15am...5 easy early miles in the dark and cool morning before heading to the facility for the start of the day.

3.5 miles after a very long day at our review.  I am tired and still have to do more work in the room before another early departure tomorrow.  Kinda fun doing different work than normal though.

4:15am...4 miles early through the village before another early start at work (6am).  Tired.

3 miles after a 12 hour work day and having dinner with the team.  Needed to go out for a run to clear my head, work off a bit of dinner/beers and just enjoy the warmer weather.  Still tired and mentally drained from the day.  Looking to be hear for a while.

4:15am...another 4 miles around the village (3 loops) before another anticipated 12 hour day at the plant.  

Another long day of the review.  Got back to the hotel, went to pizza shop and brought it back to sit and relax at the hotel and chat about anything besides work.  Later went out for a run around 9pm to just chill (and work off a bit of the pizza...we were hungry).

5:00am...slept in a bit as we are starting up later today. 4 easy miles in a light rain.  Another day at the office then some work over the weekend too.  Still a little tired but should get some good stuff done today then sleep in tomorrow.

5 miles in 36 minutes around the village and out on a different country road...beautiful scenery.  We got done a bit earlier today (only 9 hours interviewing and writing) so this run was before dinner on a cool and drizzly afternoon.  A long week and still more days here before heading home.  

6:00am...8 miles in 1:01 on a cool and foggy morning around the village.  Tired from the long week at work (and again back at it today) but good to get in the mileage on the cutback week.  

Off to work then hopefully some time to drive around and enjoy the scenery this afternoon.

6:15am...4 miles in 30 minutes around the village on a cool morning with a light rain.  Another long day yesterday at work (10 hours) so this has been a long week.  Good evening catching up with an old friend on my team.

Justin did great at his XC meet on Friday...2 miles in 14:01.  Getting faster each week, but more importantly he is having fun!  He went out with 6 buddies and was out running/hanging out for 2 hours yesterday.

The declared list is finally out for the Master's marathon championships...some fast old guys so it should be fun.

Another long day at work today.